How to Stay Motivated to Exercise: Tactics for Making Fitness a Lifestyle
Finding it hard to stay motivated to exercise? You’re not alone. You know exercise needs to become a permanent part of your life, but making it “stick” can be challenging. Turning exercise into a lifestyle choice, rather than a short-term fix, is key to achieving lasting results. Life is full of hurdles, but maintaining your fitness doesn’t have to come at the cost of everything else.
Here are some practical strategies to help you stay motivated—or push through even when motivation is low—without putting your life on hold.
1. Re-establish Your Priorities
Your health and well-being need to be at the top of your list. If you’re not functioning at your best, how can you handle all the responsibilities on your plate?
- Make a list of everything you’re responsible for. Then, write down the names of people responsible for your health and well-being. Chances are, it’s a short list.
- Ask yourself: Can you take care of your responsibilities if you’re sick, run-down, or burned out?
- Reorganize your priorities to include your health. Identify tasks you can delegate or let go of to make more time for self-care.
2. Note How You Feel After Exercise
Journaling doesn’t have to be a chore. Instead, think of it as “noting.”
- Use bullet points to track how you feel after each workout.
- How did you sleep?
- Was it easier to get out of bed?
- Did your day flow more smoothly?
- Reflecting on these positive outcomes reinforces the benefits of exercise and keeps you motivated.
3. Remember the Consequences of Skipping Workouts
We all have off days. But an off day shouldn’t turn into an off week or month. When you’re tempted to skip a workout, ask yourself:
- What if I get sick?
- What if I’m too tired and frustrated to focus on my family or work?
By considering the ripple effect of neglecting your health, you’ll find it easier to prioritize exercise.
4. Choose Yourself First
When your brain says, “Skip it today,” remind yourself of what’s really at stake.
- If you delay your workout until “later,” chances are it won’t happen. Excuses will snowball, and hitting a moving target becomes impossible.
- Push yourself to show up, even if you’re not feeling it. No one ever regrets a completed workout, even the ones they dreaded.
- Genuine reasons for skipping exercise feel different from weak excuses. Trust your instincts to tell the difference.
5. Be Adaptable
Life happens: kids get sick, work gets busy, and plans fall apart. The key is to adapt rather than give up.
- Look for quick, no-equipment workouts you can do at home.
- Reschedule your missed workout for another day or time.
- Use your “noting” to remind yourself why exercise matters and find a way to make it work.
“The theory of evolution shows us that those who evolve and adapt, survive and thrive.”
6. Find Activities You Enjoy
While not every workout will be your favorite, incorporating activities you love can make showing up easier. Aim to include one or two sessions per week of something you genuinely enjoy.
7. Join a Group for Accountability
Being part of a group creates accountability and makes it easier to stay consistent, especially on tough days. Small groups are particularly effective since your absence is more noticeable. Avoid large groups where it’s easy to blend in or skip unnoticed.
8. Shake Things Up
Boredom is inevitable. When it strikes:
- Change the activity.
- Try a new location or workout time.
- Experiment with a new class or fitness style.
Keeping things fresh can reignite your enthusiasm and keep you moving forward.
Motivation Is Fleeting; Discipline Is Key
Motivation will ebb and flow, but the key to success lies in consistency. When your inner critic starts overthinking, focus on your goals and the steps you need to take to achieve them. You’ll find that you can get it done—even when you’re not feeling it.
Remember, your health is an investment, not an expense. Prioritize it, and everything else in life will follow.
Disclaimer: The information on this blog is for general knowledge and education only. It is not personalized health or medical advice. We highly recommend you consult with your doctor before beginning any fitness program. Karen El-Azzi, the founder and sole trader of Thrive Together, and its coaches, are not liable for any injury or adverse effects that result from following the general information provided here.